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I’ve never had to wear 3 pairs of socks with my Uggs — until today. Man it’s cold in Oakland, CA. I’ve been living out here for almost 10 years now but my body is still, and probably will always be, adapted to hot Los Angeles weather — where I was born and raised. Yep I’m a #Lakerfan and I #bleedpurpleandgold.

Thank goodness for this hot cup of Peppermint tea keeping me warm. Ladies and gentlemen, I think I’ll be alright. On to the good stuff…

I didn’t know cauliflower was hated by so many people. Personally, over the years I have come to enjoy this white flowery looking cruciferous vegetable. In fact, it is one of my favorites because I get to make delicious recipes with it such as roasted cauliflower and mashed cauliflower aka “I-can’t-believe-it’s-not-mashed-potatoes.” I am slowly winning over new fans of cauliflower when I share with them this roasted cauliflower dish. If you are not a vegetable lover and are looking for a way to get more veggies into your daily meals, this roasted cauliflower recipe will soon become a favorite.

If you really want to increase your health food game, include at least 2-3 servings of cruciferous vegetables each week. Crucifers are often touted as “the superfoods” of vegetables. They include broccoli, Brussels sprouts, cauliflower, kale, collard greens, and bok choy. A listing of cruciferous vegetables’ benefits include:

Lowers risk for cancer

Reduces oxidative stress

Detox support

Rich in antioxidants

Anti-imflammatory

Promotes fat loss

Reduces cardiovascular risk

Supports immune health

ROASTED CAULIFLOWER

Ingredients

5 cups cauliflower (one medium-sized crown)

3 Tablespoons olive oil

1 teaspoon sea salt

1/2 teaspoon black pepper

2 Tablespoons fresh chives, chopped

1 teaspoon lemon zest OR 1/4 teaspoon dried lemon peel

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Roasted Cauliflower Ingredients

Instructions

1. Preheat oven to 425 degrees.

2. Cut cauliflower into 1.5 inch pieces keeping them as uniform as possible.

3. Toss cauliflower, olive oil and salt and pepper together in a bowl.

Cauliflower raw – tossed

4. Place in one layer on lightly greased cookie sheet and bake for 12 minutes then take out and mix around each piece to ensure uniform roasting.

Roasting vegetables is one of the best ways to cook them in terms taste. Roasting brings out the natural sweetness and enhances flavor of vegetables. As grilling vegetables is to summer, roasting vegetables is to fall and winter. Broccoli, cauliflower, sweet potatoes, garlic, tomatoes, sweet and hot peppers — these vegetables all have wonderful roasting profiles.

Steamed broccoli has nothing on roasted broccoli — no carmelization, no crisp, no browning. Try your hand at this garlic roasted broccoli with balsamic vinegar recipe; it’s like candied broccoli — so good! You will be hooked I’m warning you, similar to this other roasted vegetable recipe.

Broccoli is important for detoxifying the liver and cleansing your body. The cruciferious vegetable aids in the the body’s absorption of vitamin D because it contains co-factors vitamin A & K — important for vitamin D metabolism. Broccoli has been linked in numerous studies touting its fight against cancer, inflammation, immune health, oxidative stress, and digestive issues. Increasing your consumption of broccoli should no doubt do your body right.

Ingredients:

1 1/2 lbs broccoli florets, fresh and chopped

1/4 cup olive oil

3 garlic cloves, chopped finely

1/2 teaspoon sea salt

1/2 teaspoon black pepper

1 tablespoon balsamic vinegar

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Directions:

1. In a small bowl, combine oil and garlic.

2. In a large bowl, toss together broccoli, garlic oil, salt and paper.

3. Spread broccoli florets onto baking sheet.

4. Roast in oven at 475 degrees for 6-9 minutes, turning once. Broccoli should be tender and slightly charred on the edges.

Kale — is what’s for dinner (plus a side of meat for a delicious meal). If you do not regularly eat kale at least 2-3 times per week, or green leafy vegetables in general, I suggest you start now. Your immune system, waist line, and brain will thank you. Google “top superfoods for <fill in the blank>” and you will find kale listed — for so many good reasons.

I eat kale because it is simply delightful in taste. Especially if you lightly saute it in a bit of fat — coconut, olive oil, or butter are prime choices. Kale is the perfect side dish to accompany steak, chicken, or lamb; or eat it alone; make it the base of your raw salad; mix it into your morning smoothie; throw it in your soup; bake kale chips! So many ways to prepare kale, your taste buds will not get bored. Try this sauteed kale recipe. Your family will love you for it — even your picky little brother who “hates green food.” When it comes to good food, I love changing people’s mind and opening their taste palettes.

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Who is Chika?

I am Chika, founder and owner of Chika Obih Wellness. I believe in the healing power of whole foods eating, enjoying life, and not sweating the small stuff. These are all techniques to acheive optimal health. My goal is to use a fun, quirky, and "tough love" approach to effectively improve the health and lifestyle of women and men alike so that YOU can be the sexy, confident, daring persona that has been living dormant inside. Contact me today for a free consult!